Part Time Nanny

Dr. Ian’s 30-Day Meal Plan

Day 1
Meal 1
• 2 cups of cold cereal • 1 cup of low-fat milk • 1 piece of fruit • 1 boiled egg

Day 2
Meal 1
• 1 cup of cold cereal • 1 cup of low-fat milk • 1 medium banana • 1 cup of juice

Day 3
Meal 1
• 2-4 egg whites • 2 strips of turkey bacon • 1 cup of low-fat milk

Day 4
Meal 1
• 1 cup of hot cereal • 1 cup of fruit

Day 5
Meal 1
• 2 egg whites with veggies

Day 6
Meal 1
• 6 oz of yogurt • ½ cup of berries • 1 slice of cantaloupe

Day 7
Meal 1
• 1½ cups of cold cereal • 1 cup of low-fat milk • 1 piece of fruit

Meal 2
• 1 small whey protein shake (under 300 calories)

Meal 2
• 1 small fresh fruit smoothie (under 300 calories)

Meal 2
• 6 oz of yogurt • 1 cup of fruit • 1 cup of vegetables • 1 cup of brown rice

Meal 2
• 1 cup of mixed fruit

Meal 2
• 2 cups of salad • 3 tbsp of low-fat dressing

Meal 2
• 3 cups of salad • 5 oz of sliced chicken breast • 3 tbsp of low-fat dressing • 1 piece of fruit

Meal 2
• 2 cups of vegetables • 3 tbsp of low-fat dressing • 1 cup of soup

Meal 3
• 1 cup of beans • 1 cup of brown rice • 1 cup of vegetables

Meal 3
• 3 oz of ham • 2 slices of whole wheal or multi-grain bread • 1 piece of fruit • ½ cup of soup

Meal 3
• 1 small veggie burger • ½ cup of beans • ½ cup of brown rice

Meal 3
• 1 cup of brown rice • 2 cups of vegetables

Meal 3
• 5 oz of sliced chicken breast • 2 slices of whole wheat or multi-grain bread • 1 tbsp of mayo or mustard • 1 cup of vegetables

Meal 3
• 5 oz of chicken breast • 2 cups of vegetables

Meal 3
• 4 oz of turkey • 2 slices of whole wheat or multi-grain bread • 1 tbsp of mayo or mustard • 1 slice of low-fat cheese • 1 handful of pretzels • 2 cups of vegetables

Snack 1
Choose from the list

Snack 1
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Snack 1
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Snack 1
Choose from the list

Snack 1
• Choose from the list

Meal 4
• 4 oz of fish • 2 cups of vegetables

Meal 4
• 3 cups of